The program is composed of the following 5 exercises:
The back squat is an exercise that will develop the quads, hamstrings and the glutes, but it will also work other muscles. Make sure to use proper form when you are doing them and if you want to put a more emphasis on the quads try to stay more upright, also try to hold the bar on your trap muscles.
Do 5 sets of 15-12-10-8-6 repetitions.
A great machine for developing the cvadriceps muscles aka the quads. Place your feet narrow to put a more emphasis on the outside of the quads, this will make your legs look bigger and rounder. Make sure when you are lowering the weight to not round the lower back, which is a common mistake that beginners do at the leg press. Doing this mistake you will make yourself prone to a lower back injury.
Do 4 sets of 12-10-10-8 repetitions.
Walking lunges with dumbbells
Take 1 dumbbell in each hand and walk with them in a lunge. This exercise not only will develop your leg muscles, but it will also improve and challenge your cardiovascular and respiratory system. So you get 2 benefits in 1 exercise. In order to do them correctly make sure you have a 90 degrees on both legs when you are in the lunge position, also keep the back as straight as you can.
Do 4 sets of 10 ten steps for each leg.
This exercise will target mostly your hamstrings but will work also the glutes at a small degree. Make sure to keep the back straight while doing them and also to do the execution of the exercise from the hip joint, not from your lower back. Don’t lower the bar too much above your knees.
Do 5 sets of 12-10-10-8-8 repetitions.
Standing calf raises
One of the most known, used and efficient machine for developing the calf muscles. Depending on your body structure place your feet narrow or wide, play with the stances and see where you feel the interior calves better.
Do 5 sets of 15-12-10-10-8 repetitions.
Calf press on the leg press machine
An exercise which is not very popular but is definitely very efficient for calves. Like the standing calf raises, play with the stance until you involve the interior part of the calves at the highest degree.
Do 4 sets of 12-10-8-6 repetitions.
The heavy leg day workout will make you sore for a couple of days, but it will give you the gains you were expecting for a long time.